1. Spinach
Benefits
- Defends against heart disease.
- Protects brain function and helps neurological disorders.
- Protects against cancer and diabetes.
Nutritional Breakdown Per Cup
Calories: 7
Vitamin E: 181% DV
Vitamin A: 56% DV
Folate: 15% DV
Vitamin C: 14% DV
2. Salmon
Benefits
- Can reduce systemic inflammation and the risk of developing atherosclerosis, hypertension, and stroke.
- Increase the efficiency of various brain function, including memory.
- Helps keep osteoporosis at bay.
Nutritional Breakdown Per Cup
Calories: 159
Vitamin B12: 74% DV
Niacin: 32% DV
Vitamin B6: B6% DV
Omega-3s: 711 mg
3. Avocados
Benefits
- Phytochemicals in avocados could prevent and fight cancer.
- Promotes heart health by balancing blood lipids.
- Helps with weight loss and digestive health.
Nutritional Breakdown Per Cup
Calories: 240
Vitamin E: 39% DV
Folate: 30% DV
Vitamin C: 25% DV
Omega-6s: 2534 mg
4. Goji Berries
Benefits
- Provides a high level of antioxidants that can boost the immune system and protect from inflammation.
- Help stabilize blood sugar and fight cancer.
- Promotes healthy skin and protects eye health.
Nutritional Breakdown Per Ounce
Calories: 23.2
Vitamin A: 50% DV
Copper: 28% DV
Selenium: 25% DV
Iron: 14% DV
5. Quinoa
Benefits
- Aids in weight loss and is a nutritious gluten-free alternative.
- May help fight cancer and heart disease.
- Contains disease-fighting antioxidants.
Nutritional Breakdown Per Cup
Calories: 222
Manganese: 58% DV
Magnesium: 30% DV
Phosphorus: 28% DV
Folate: 19% DV
SEE ALSO: 15 Foods With The Highest Fiber
6. Broccoli
Benefits
- Prevents premature aging, cancer, and cognitive decline.
- Better eye health, wound healing, teeth, and gum health.
- Detoxifies blood and helps regulate blood acidity.
Nutritional Breakdown Per Cup
Calories: 30.9
Vitamin C: 135% DV
Vitamin K: 116% DV
Folate: 14% DV
Manganese: 10% DV
7. Almonds
Benefits
- Helps prevent heart disease and heart attacks.
- Supports healthy brain function and healthy skin.
- Assists in weight loss and nutrient absorption.
Nutritional Breakdown Per Cup
Calories: 546
Vitamin E: 125% DV
Manganese: 109% DV
Magnesium: 64% DV
Phosphorus: 46% DV
8. Beets
Benefits
- High in cancer-protective antioxidants and contains anti-inflammatory properties.
- Detoxifies the blood and contains anti-aging properties.
- Supports heart health.
Nutritional Breakdown Per Cup
Calories: 58.5
Folate: 37% DV
Manganese: 22% DV
Potassium: 13% DV
Vitamin C: 11% DV
9. Sweet Potatoes
Benefits
- Supports weight loss and healthy skin.
- Helps fight cancer and high cholesterol levels.
- Promotes better prostate health.
Nutritional Breakdown Per Cup
Calories: 180
Vitamin A: 769% DV
Vitamin C: 65% DV
Manganese: 50% DV
Vitamin B6: 29% DV
10. Tomatoes
Benefits
- Packed with cancer-fighting antioxidants and acts as a natural anti-inflammatory.
- Helps improve heart and skin health.
- Protects bone, vision, and eye health.
Nutritional Breakdown Per Cup
Calories: 32.4
Vitamin C: 38% DV
Vitamin A: 30% DV
Vitamin K: 18% DV
Potassium: 12% DV
11. Kale
Benefits
- Promotes healthy vision and brain development in infants.
- Supports heart health and can help prevent cancer.
- Detoxifies the body and acts as a natural anti-inflammatory.
Nutritional Breakdown Per Cup
Calories: 33.5
Vitamin K: 684% DV
Vitamin A: 206% DV
Vitamin C: 134% DV
Manganese: 26% DV
SEE ALSO: 16 Vital Vitamins And Minerals Your Body Needs
12. Raspberries
Benefits
- Boosts heart health and helps with weight loss.
- Can help manage diabetes and help prevent cancer.
- Fights aging and eases arthritis pain.
Nutritional Breakdown Per Cup
Calories: 64
Vitamin C: 54% DV
Manganese: 41% DV
Dietary Fiber: 32% DV
Vitamin K: 12% DV
13. Black Beans
Benefits
- Improves heart health and contains high levels of antioxidants which can help prevent cancer.
- High source of fiber and improves digestion.
- Provides lasting energy and keeps blood sugar levels stable.
Nutritional Breakdown Per Cup
Calories: 227
Folate: 64% DV
Dietary Fiber: 60% DV
Manganese: 38% DV
Protein: 30% DV
14. Cantaloupe
Benefits
- Protects eye health, skin health, and boosts immunity.
- Helps the body to detox, restore a natural pH, and aids in digestion.
- May help prevent heart disease and contains anti-inflammatory properties.
Nutritional Breakdown Per Cup
Calories: 60.2
Vitamin A: 120% DV
Vitamin C: 108% DV
Potassium: 14% DV
Folate: 9% DV
15. Artichoke
Benefits
- Contain antioxidants that may help prevent cancer and fight cardiovascular disease.
- Promotes weight loss and is an excellent source of fiber.
- Helps control diabetes and improves skin health.
Nutritional Breakdown Per Cup
Calories: 89
Dietary Fiber: 58% DV
Folate: 38% DV
Vitamin K: 32% DV
Vitamin C: 20% DV
16. Watermelon
Benefits
- Boosts immunity, helps manage high blood pressure and improves heart health.
- Relieves pain, muscle soreness, and prevents kidney stones.
- Detoxifies the body and can help with weight loss.
Nutritional Breakdown Per Cup
Calories: 46.2
Vitamin C: 21% DV
Vitamin A: 18% DV
Vitamin B6: 3% DV
Dietary Fiber: 2% DV
17. Grapefruit
Benefits
- Promotes weight loss and can also help reduce and break down cellulite.
- Helps boost immunity, fight cancer, and reduce the risk of stroke.
- Enhance skin health and appearance.
Nutritional Breakdown Per Cup
Calories: 96.6
Vitamin C: 120% DV
Vitamin A: 53% DV
Dietary Fiber: 15% DV
Potassium: 9% DV
SEE ALSO: 21 Foods High In Vitamin K
18. Asparagus
Benefits
- Contains anti-inflammatory and antioxidant properties.
- Nourishes the digestive tract and serves as a natural diuretic.
- Helps prevent cancer and can help maintain a healthy pregnancy.
Nutritional Breakdown Per Cup
Calories: 26.8
Vitamin K: 70% DV
Vitamin A: 20% DV
Folate: 17% DV
Vitamin C: 13% DV
19. Apricots
Benefits
- Boosts the immune system by increasing white blood cell count.
- A nutrient found in apricots can decrease pain and tumor size.
- May lower high blood pressure, which can indirectly prevent disease, coronary heart disease, stroke, and more.
Nutritional Breakdown Per 1/8 Cup
Calories: 74.4
Vitamin A: 60% DV
Vitamin C: 26% DV
Dietary Fiber: 12% DV
Potassium: 11% DV
20. Cabbage
Benefits
- Boosts the immune system while fighting inflammation.
- Improves bone strength and can reduce the risk of osteoporosis.
- Combats chronic disease and strengthens gut health.
Nutritional Breakdown Per Cup
Calories: 22.2
Vitamin K: 85% DV
Vitamin C: 54% DV
Folate: 10% DV
Dietary Fiber: 9% DV
21. Eggs
Benefits
- Reduce risk of heart disease, maintain liver function, and protect brain health.
- Aids in weight loss and improves eye health.
- Keeps skin healthy and can help reduce risk of skin cancer.
Nutritional Breakdown Per Cup
Calories: 367
Selenium: 71% DV
Protein: 49% DV
Vitamin B12: 28% DV
Vitamin A: 23% DV
22. Chia Seeds
Benefits
- Prevents premature aging and promotes healthy skin.
- Protects heart and digestive health.
- Boosts energy, metabolism, and bone health.
Nutritional Breakdown Per Ounce
Calories: 137
Dietary Fiber: 42% DV
Manganese: 30% DV
Phosphorus: 27% DV
Calcium: 18% DV
23. Bananas
Benefits
- Lifts energy levels, mood, and improves digestive health.
- Boosts brain, skin, and bone health.
- Affordable, easily transportable, low in calories, and high in potassium.
Nutritional Breakdown Per Cup
Calories: 200
Vitamin B6: 41% DV
Vitamin C: 33% DV
Manganese: 30% DV
Potassium: 23% DV
24. Blueberries
Benefits
- Combats aging and boosts brain health by improving focus and memory.
- Fights cancer, supports digestion, and promotes heart health.
- Aids weight loss and can treat macular degeneration.
Nutritional Breakdown Per Cup
Calories: 84.4
Vitamin K: 36% DV
Manganese: 25% DV
Vitamin C: 24% DV
Dietary Fiber: 14% DV
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